Name: Playbook - Chanel DeLisser - W2/D4
Uploaded: 2024-03-04T18:10:48.734Z
Duration: 60 min
Description: W2/D4

Mandy

The app moved faster than me it should be 5 stars the stars left the screen before i could click all stars! guess my hands are still shaky from the workout

Janella

Good workout, fav workout so far💪🏾🙂.

Tracey

Good workout my arms are killing me but in a good way lol 🥵💪🏾🔥💦

Back after a couple of days! Feel it in my arms mostly but I feel good and pushed through most importantly! 💪🏽🙌🏽🔥🔥💦

Aubani

Ashley

Starting my day off feeling delicious 🤤

Jenny

I feel amazing! Ready to take on the day!!!

Tricia

That was a good sweat I could feel my heart rate picking up fast during the first hiit circuit. It was getting late so I almost skipped today but I was so determined to get it in because I want to see the results ! Good workout !

Glad to be back in the groove. Shoulders on fire

Jasmin

Fasha

Bria

Deborah Ross

Rhonda

Meagan

Quiesha

Took a rest yesterday due to prior obligations but I jumped back on it today. I feel better than ever. And can feel this becoming a lifestyle. Thank you Chanel!

Aryielle

My goodness! Those V-ups! 🥵🥵👏🏽👏🏽

The last set of workouts were challenging. I can’t tell my upper body is getting stronger

Marilyn

Another day down. One more to go ladies! ❤️💪🏾🔥

Crys

Did it yesterday forgot to swipe complete. But it was perfectly perfect I did great on all set except the up and down pushups

Davi

Toya

All I kept saying was whyyyyy lol. Today was tough but I pushed through. Now for some extra cardio!!! Great job ladies!!

Cary

Abs and upper body set home workout is 🔥🔥🔥 yes I did it. 😅 water 💦 💦💦

I have a lot of energy today! I feel great!! I can definitely tell my metabolism is starting to speed up! Yessss!!! I love 💕 it!! Trust the process! 
☝🏾 Day At A ⏰

Lorna

Leah

I have zero upper body strength. Have I said that already? 😆 Well, I managed to get through those push-ups easier. I’m so happy!

Kapelwa Makinde

Sianadeye

Vicky

Chika

Oyinkan

Today was great!!! Thanks for the motivation

Danielle Wordlaw

And just like that, today’s workout is complete!!!!!

Lawren Rae

* HIIT/ ABS + UPPER BODY *
- DB= Dumbbell 

- 5 min. dynamic warm-up
- 5 min. cardio (jump rope)


HIIT/ ABS:
- 4 exercises ... TIMER: 25 SEC ON X 15 SEC OFF  (3 rounds) 
- Pop squats 
- Jumping jacks 
- Reverse crunches 
- Mountain climbers

BACK 
- 3 exercises ... 4 X 15 reps 
- DB alt. single arm rows to full row 
- Lying half supermans w/ DB back row (use light weights) 
- Prone plank V- ups 


BICEPS X SHOULDERS
- 3 exercises ... 3 X 15 reps 
- Seated DB bicep curls
- Seated DB shoulder front raises 
- DB squat to press 

TRICEPS 
- 3 exercises ... 3 X 15 reps
- Chair tricep dips (bench shown)
- DB bent over tricep kickbacks  
- Modified push ups (on knees)

5- minute jump rope interval

3 sets each (25 sec ON / 15 sec OFF)

In sequential order, do each exercise for specified duration, followed by specified rest time. 
__________________________________________

After completing a full round of the exercises listed, repeat sequence from the top. 
__________________________________________

EXAMPLE: 
* Do 25 secs of exercise #1  —> then rest 15 secs
* Do 25 secs of exercise #2 —> then rest 15 secs
* Do 25 secs of exercise #3 —> then rest 15 secs
* Do 25 secs of exercise #4 —> then rest 15 secs
* Then repeat sequence until all rounds are completed

- Slightly hopping, you will drop down into a wide squat touching the ground between your feet with your hand
- Hop back up to starting position

Pop squats-

- Start by standing with your feet together - In one motion, jump your feet out to the side and raise your arms above your head - Immediately reverse the motion by jumping back to the starting position - Increase speed as you feel comfortable

Jumping jacks -

- Place your arms extended by your sides 
- Raise your legs until you reach 90 degrees
- At the top raise your hips off the ground

Reverse crunches-

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers -

HIIT/ Abs

- Hinge forward at the hips with a dumbbell in each hand
- Row each dumbbell individually, then row them both together
- Engaging your back throughout the movement

DB alt. single arm rows to full row

- Lying on the ground face down with light dumbbells held overhead
- Raise your upper body and engage your glutes
- Pause at the top
- Pull the dumbbells back engaging your lats
- Extend your arms back to overhead, then lower back down to starting position

Lying half supermans w DB back row (use light weights)

- Start in a forearm plank position
- Pike your hips upward
- Lower with control to starting position

Prone plank V- ups

Back

- From a seated position
- Hold the dumbbells with your palms facing forward
- Curl the dumbbells up toward the shoulders, engaging your biceps
- Lower the dumbbells with control

Seated DB curls

- From a seated position, holding a dumbbell in each hand
- Raise the dumbbells forward and up to shoulder height
- Lower the dumbbells with control

Seated DB shoulder front raises

- Hold the dumbbells by your sides
- Keeping your chest lifted, sit your hips back and down as you lower to parallel
- Push through your heels to stand back up
- Bring the dumbbells up to the shoulders and press them overhead

DB squat to overhead press

Bicep/ Shoulders

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Bench dips

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend your arms engaging your triceps
- Lower back to starting position

DB bent over tricep kickbacks

Modified push ups (on knees)

Triceps

W2/D4

lol man girl you be on a mission because hunny im drying lol legs feel like noodles 🤣👏🏽

Rodneisha

Geornikqua

I enjoy it. I feel like I accomplished something I plan for me.

Ericka

W1/D1

Gisele Rigo

Terri

W1/D2

Man I did a dance class b4 this so I wasn’t gonna do this workout. I was looking for something shorter but my glad I did this. Omg the dead lift’s definitely mad it worth it . I felt all the supersets. Thank you!

Meka

W1/D3

Great burn !!! literally feel it everywhere

Angelica

Sydney Simmons

W1/D4

Amanda

💀….in a good way ❗️❗️💪🏾😅

W1/D5

kristen

Melissa

W2/D1

I love the challenge these workouts give me!!!!

Lisa

Great workout but I never have time to complete the workouts. Being a busy mom 45 mins is all I can get in.

Tequila

W2/D2

W2/D3

I feel myself improving every week!! 7 weeks in 👏🏽💪🏽

Thank you… i always stop here so fingers crossed

Kanesha

W2/D5

This workout made me feel hella powerful. Especially those SL db hip thrusts 💪🏿 🦵🏿 🔥 💕

Coursha

Hilnecia

W3/D1

I’m crying in the way outta the gym. Hate this sh*t, but love it!

Michelle

Woke up at 2 am to workout while my kids were sleep good workout 🔥💦💪🏾 now shower and quick nap before my alarm goes off for work 😩😂

W3/D2

This one almost took me out the reverse lunges with curtsy was a killer!! And my calves are on fire!!! Great workout though!

W3/D3

Loved this workout 😍 this was the most I ever sweat 💦💪🏾🔥🥵

I feel great! Ready to start my day and make some big changes in my life!

My whole body on fire..Wasn't prepared for this one but, great workout🤗

Samuda

W3/D4

W3/D5

Ooolllleeee I feel like I just got a BBL 😂🔥💪🏾🥵

Man oh man, last week coming through strong!!! My ass feels 10x fatter 🔥😂

W4/D1

Jasmine

Great way to start the day 💪🏾💦🥵🔥

Patricia

W4/D2

Great workout!!! Very challenging but it’s exactly what I need! I really do hate the calve raises though 🥴

I didn’t feel good today but was determined to get it in 💪🏼

W4/D3

Whew baby the sweat was real 💦😍😂 as always good workout 💪🏾🔥🥵 time to hit the shower 🚿🧼 #Week4Day4Completed!

W4/D4

Well I completed those 4 weeks now i’m ready to tackle another 4wks 💪🏻💪🏻 These are well put together exercises, i am very pleased I joined this program!

Whew I can’t believe I’m done 🙌🏾 great workout as always 💦🔥🥵 loving my progress from day 1 to today 💪🏾

W2/D4

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